25-Minute PHA & Low-Impact Cardio
This 25-minute Low Impact PHA workout uses a Tabata-style format to alternate between upper body, lower body, and low impact cardio for a smart, efficient full-body session. PHA (Peripheral Heart Action) training keeps your heart rate elevated by moving between upper and lower body exercises, improving cardiovascular fitness while building strength. With repeated intervals and short recovery, this workout challenges endurance without high-impact jumping—making it joint-friendly but still athletic and effective.
In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then go ahead and dive right into the workout.
If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.
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Before You Begin
Description
Following a warmup, this workout is made up of 5 sets – each set contains upper & lower body strength and low-impact cardio exercises. Each set has 4 exercises with Tabata timing. The purpose of the workout is to alternate between upper and lower body exercises to improve heart performance and add cardio for an extra burst. I used 10 lb (4.5 kg) and 15 lb (6.8 kg) dumbbells.
Workout Video
Workout Breakdown
There are 5 sets in this workout, each with 4 exercises. Do each exercise for 20 seconds and rest for 10 seconds. Each set takes 4 minutes. Rest 30 seconds between sets.
Exercises
Set 1
- 1/3: Upward Fly
- 2/4: Squat
- 5/7: Butt Kicker
- 6/8: Half Jack
Set 2
- 1/3: Rainbow Press
- 2/4: Reverse Lunge
- 5/7: High March
- 6/8: Vine Step
Set 3
- 1/3: Wide & Narrow Curl
- 2/4: Curtsy Lunge
- 5/7: Scissors
- 6/8: Skater
Set 4
- 1/3: Row with Cuban Press
- 2/4: Squat Walk
- 5/7: Instep Tap
- 6/8: Fast Feet
Set 5
- 1/3: Tricep Kickback
- 2/4: Side Lunge
- 5/7: Front Kick with Punch
- 6/8: Opposite Knee Tap
